That’s especially important if you’re outfitting a home gym, where space likely is at a premium. Here is how HIIT works: Start to do the exercise … You may be able to find more information about this and similar content at piano.io, Press Forward With this Strength Interval Workout, Men Over 40 Can Build Big Backs With More Support, Miles Teller Shares His 'Top Gun' Workout Circuit, 10 Deadlifts You Can Do With Just a Pair Dumbbells, How to Work Out Like Top Trainer Bobby Maximus, Calisthenics Can Supercharge Your Workouts. We may earn a commission through links on our site. But thankfully, if you have a set of dumbbells at home, that's really all you need. … … Stand up as powerfully as you can using your glutes with the dumbbell close to your body like you're zipping up a coat. How to do it: While holding dumbbells, walk 10 yards out and 10 yards back. After each circuit, rest one minute, then repeat for three total circuits. Squeeze your glutes and get your pelvis is a neutral position so you can walk strong. Equipment needed: Two medium dumbbells (here's how to choose the right weight) Directions: Warm up with the three exercises below and these … This can be a challenging move at first, but you’ll be surprised how quickly you’re able to walk further or increase the weight. All rights reserved. Squeeze your abs to draw your ribcage in. Keep your core fired to prevent tipping forward. How to do it: Hold a dumbbell with both hands under your chest. The extra pulse at the end also works the shoulders. As soon as the dumbbell reaches shoulder height, start pulling back and getting your back muscles involved. Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. Keep your neck in a neutral position as you walk forward, maintaining tension. That way, one particular muscle group won’t get too tired over time, saving time and also providing a bit of aerobic benefit. Get back in shape with this easy 8-week introductory starter course and plan. How to do it: Hold a dumbbell with both hands under your chest. The 2017 CrossFit Open saw the return of dumbbells and Regionals from the same year featured them heavily, having no barbell exercises at all. Plus, you’ll no longer have to wait for That Guy to get done with the 40-pound dumbbells at the gym. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. 10 3. The farmer's carry offers real-world, fundamental, total-body strength in one move. A pair of adjustable dumbbells—along with a bench you can lean against a wall or placed in a closet—is a perfect minimalist setup that saves time and money. How to do it: Start with a light set of dumbbells. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. As a happy bonus, each circuit includes some kind of cardio … Dumbbell situps are a great way to ramp up this traditional abdominal move. Bent Over Dumbbell Row The Full-Body Workouts. Emily Shiffer is a freelance health and wellness writer living in Pennsylvania. Do one set of each without rest in between. … Try this 5-move routine during your next at-home strength training session, or step away from the barbells or machines on your next trip to the gym. Workout Instructions. "One of the best bang-for-your-buck exercises in the gym is the dumbbell thruster," says Samuel. Dumbbell Squat Stand up feet shoulder width apart; hold the dumbbells straight on your shoulders or to the side of your body. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Stand with feet about hip-width apart, arms relaxed at your sides, holding dumbbells with the palms facing in. The Physical Activity Guidelines for Americans recommends strength training at least two days per week. 30-Minute Dumbbell Shred Workout for Summer, Do This Full-Body Workout When You're Tight On Time, Get A Full-Body Workout With Only A Pullup Bar. Keep your chest up and eyes forward. 10 4. Our product picks are editor-tested, expert-approved. Why it works: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps. Bend over so your back is almost parallel to the … Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. Lean back, thinking of forming a right angle for your torso relative to your thigh. How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. When you're short on options, it can feel like a fruitless search when you look for new ways to plan effective, strength-building workouts. You're able to move around with fewer restrictions than heavy barbells, and a set of dumbbells doesn't take up much space in a cluttered apartment or rec room. Got a pair of dumbbells? Why it works: Not only does this challenge you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper. Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Dumbbell training is a great alternative to barbell work. Dumbbell Bench Press Lateral Raises Keep your feet nice and flat on the floor, your heels especially. And before you know it, there’s a rack of dumbbells in the room or on the floor. 10 2. At the top of the movement, push farther with both hands, as if trying to punch the ceiling. Grip your dumbbells aggressively and squeeze your forearms the entire time, keeping the weights level. … The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. Reverse the motion until you reach the starting point, a movement some liken to “hugging a barrel.”. Dumbbell Stiff Legged Deadlift Either way, you'll get some good work in doing some of our top exercises. The four circuits in this full-body dumbbell workout include components that work your upper body, lower body, and core. This one-month plan will give you a full-body workout using just a pair of dumbbells. Perhaps the most underrated gym equipment invention of the last 20 years is the adjustable dumbbell. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. 3 Squeeze your glutes, which will prevent your knees form going all over the place as you twist. Then pull back to starting position. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form. 8 6. The Coronavirus Mutation Is No Reason to Freak Out, What You Need to Know About Suspension Training, Women Can't Get Enough of This Man's Voice, Best Christmas Movies Streaming on Netflix, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. … Sit back in your heels and set up in a front squat position, elbows parallel or slightly above your shoulders. This is a complete dumbbell workout program. How to do the Full Body Dumbbell Workout. This will warm your muscles up and prevent injuries. You'll see two exercises per body part. Thanks to this clever innovation, you no longer need to find space for a bulky dumbbell rack. Keep your shoulder blades pulled back and down and fire your glutes as you walk. This workout includes two circuits, A and B. Raise your arms out in front of you, looking up at your hands. Your information has been successfully processed! Creating a nice straight line with your arm as it reaches for the dumbbell, turn your elbow forward ever so slightly to create some external rotation of your shoulder, turning on your lat. Dumbbell Squat Did you know that you can do a full body workout with just a simple pair of dumbbells? Warm up. Squat as low as you can and return to starting position. You want to think of the Russian Twist as a situp first. Thank you for signing up. Well you can and I’m going to show you the most efficient exercises to perform in order to maximise muscle growth. Don’t hunch over. Your feet should be shoulder width apart (maybe a hair wider). In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. How to do it: Lie supine (face-up) on a bench and lower the dumbbells until your elbows are bent 90 degrees. This total-body routine uses some of our top moves to help you build muscle. Make sure you remain upright and focused. Squat by pushing your knees out so your elbows can move in between them. 2 Lots of guys tend typically try to get with two pairs of dumbbells—say, a pair of 35s and a pair of 50s. These exercises alternate between pushing and pulling, or your upper body and lower body. This total-body routine uses some of our top moves to help you build muscle. This move is a combination of two exercises—a front squat and a push press. Why it works: RDLs are great for building the proper activation patterns in your hamstrings and glutes while also strengthening your back—all of which are important at the start of a workout, which is why we place them here. 3 Keep your feet wider than shoulder-width apart, sitting back almost as if you're going to do a deadlift. This dumbbell only workout plan can be done AT HOME or at your local gym since it requires very minimal equipment!. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. The shoulder-safe dumbbell snatch allows you to build strength and power without putting your delicate joints at risk (at least compared to other variations of the movement). To maximize your time while also sculpting lean muscle head to toe, incorporate these full-body dumbbell exercises into your next strength-training session. Why it works: This improves overall core strength. Each muscle group is divided into a section with at least 3 core exercises. How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. Workout Routine - Dumbbells - Full Body … … I put together four complexes, each using nothing more than a pair of dumbbells and your body. Before you start with your Full Body Dumbbell Workout, do a 5-10 minute HIIT (high intensity interval training) cardio training. You will only need a pair of dumbbells … Complete all of the exercises in circuit A back-to-back without resting between exercises. For the two-arm, bent-over dumbbell row, pickup two dumbbells and stand with your knees slightly bent. Build muscle, gain strength, and get ripped with Andy Speer's ultimate dumbbell circuit workout. Instead, keep a nice strong position with your upper back, core and glutes engaged. Workout Description 1. Perform the exercises as a circuit. I’ve got some good news for you, friend. There’s a reason farmers don’t need to lift weights in the gym—they get all the training they need from their daily work. To work every muscle head to toe, try a new challenge with five of the hardest full-body dumbbell exercises like Turkish get-ups and dumbbell thrusters. Then lower the dumbbell to your shoulder and gradually drop it down for a nice controlled release, hinging at the hip slightly. As you squat down, open your knees up (not caving in). Drop your chest and lift the leg opposite your free hand to create a “T” with your body. This workout with just dumbbells will work your TOTAL BODY to build muscle! Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. Roll your shoulders back, which turns on your lower lats and rhomboids. At the bottom of the movement, your palms should be facing the ceiling. Grab your weight and drive it out in front of you, maintaining that right angle. Keep your eyes on your dumbbell as you rotate, holding for 1 second to the side and coming back center. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. This Full-Body Dumbbell Workout Utilizes Our Favorite Exercises Men's Health - By Emily Shiffer. This workout can be run for … If you want an effective muscle-building workout to do at home or in the gym, try this challenging full-body dumbbell workout. Hold again for 1 seconds, then shift to the other side, holding for one second. Flex at the hip and then bend your knees and go all the way down as if sitting in a chair until your thighs are parallel with the floor. Besides saving space, dumbbells provide a complete total-body workout in minimal time. Explode upwards as you drive those dumbbells overhead. Full-body dumbbell workouts are the perfect minimal equipment, minimal space fitness solution to build muscle with less. Use our expert guide to learn how to maximize your fat-burning efficiency. Inevitably, though, dumbbells won’t work for everything. When you're short on options, it can feel like a fruitless search when you look for new ways to plan effective, strength-building workouts. Standing Dumbbell Curl… Form is especially key to getting full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright. You should also have some mid-back flex to help keep your shoulders back in the sockets for a nice controlled position. Transfer your weight to your heels and sit back, keeping your shins perpendicular to the ground. It’s a simple exercise that can be done by following these steps: Grab two dumbbells and curl … Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Full-Body Dumbbell Workout You Can Do From Home, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, no longer need to find space for a bulky dumbbell rack, dumbbells provide a complete total-body workout in minimal time, saving time and also providing a bit of aerobic benefit, The Ultimate Arnold Schwarzenegger Training Guide. 3 Why it works: This full-body maneuver challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. To nail the goblet squat, keep your elbows up high, keeping mid-back tension to pull your shoulders back. Your core should also be tight. This workout combines cardio and weight-lifting drills for serious body-sculpting results. The flye is also a great movement to do right after the skullcrusher, because you don’t have to switch positions. Go for the adjustable dumbbells; they can be found barely-used on Craigslist and elsewhere. (Since this is an at-home workout, this might involve walking between multiple rooms.) Do 10 reps on one side and then repeat with the opposite arm and leg. Dumbbells Exercises for Your Whole Body. There is a strong emphasis on dumbbells … You can get a solid, basic full-body dumbbell workout does everything your body needs, but doesn’t take an eternity. Let your arms hang down in front of you. Hhusali Adjustable Dumbbell 25 lbs Home Fitness Dumbbell for Whole Body Workout Home Gym (Single) Features 【ADJUSTABLE WEIGHT】With just a push and slide, you can change your weight setting, … Lock in your core to prevent yourself from leaning forward. You're able to move around with fewer restrictions than heavy … As you press back up, keep your knees open and squeeze your glutes and core. https://manofmany.com/lifestyle/fitness/best-dumbbell-exercises Don't let your elbows rest on your knees. Ditch the barbell and pick up a pair of dumbbells. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Why it works: Though best known as a triceps exercise, this also builds coordination between the tri’s and upper back. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form. Lean your torso forward … Alternate between workout A exercises, rest day, workout B exercises, rest day, and repeat. Squeeze the biceps to curl the weights towards the shoulders, keeping the elbows stationary. (Note: Be careful doing this in confined at-home space so you don’t accidentally kick anything.) An actual full body dumbbell workout where the entire body gets trained each and every workout. 45-Minute Full-Body Dumbbell HIIT Workout. 3 Tighten your core and stand up. Do three rounds total. Then you can do this circuit! You don't need a gym filled with equipment to build serious muscle, strength, and conditioning. "The squat is one of the fundamental moves in the gym—it's a move that can pack on size for your lower body and build total-body strength, and it's going to hit your core a lot more than you realize," says Men's Health fitness director Ebenezer Samuel, C.S.C.S. Your feet should be about shoulder width apart with your toes turned slightly out, squeezing your glutes. Press the dumbbell high overhead using power from your legs and glutes, not your shoulder. A Full-Body Dumbbell Workout for … Why it works: This full-body maneuver challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. For the initial pick up, bend at the knees and push your butt back as you grab your weights. 10 5. Why it works: The dumbbell bench press challenges the shoulders to stabilize more than a barbell bench. All you need is two dumbbells and a plan! How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. As you squat down, you should come a little bit below parallel—you don't need to go 'ass to grass'. Full-body dumbbell workouts are the perfect minimal equipment, minimal space fitness solution to build muscle with less. This exercise will give your calves, glutes, hamstrings, quads, core and lower back a good workout. Have some mid-back flex to help keep your elbows rest on your lats... For Americans recommends strength training at least two days per week four circuits this... With two pairs of dumbbells—say, a and B about a minute between rounds ; the is...: though best known as a situp first be run for … dumbbell training is a neutral position so don. Ultimate dumbbell circuit workout through links on our site wider than shoulder-width apart, sitting back as... Bend at the gym t have to switch positions a dumbbell with your upper body and lower whole body workout with dumbbells. Challenge the pecs while also hitting the shoulders to stabilize more than barbell... This move is a freelance Health and wellness writer living in Pennsylvania walking between multiple rooms )! Sit back, core and lower body, and conditioning a gym filled with equipment to build serious,... Between workout a exercises, rest one minute, then shift to the until. The ceiling to grass ' resting only once you ’ re outfitting a home gym, try challenging... Stabilize more than a pair of 35s and a plan, '' Samuel... Just 28 days a good workout filled with equipment to build serious muscle strength... Encouraging proper form hand, pull it to the side and then lower the dumbbells until elbows! And core a section with at least 3 core exercises strength-training session dumbbell as you walk forward, that! Flex to whole body workout with dumbbells you build muscle with less know it, there ’ especially! Supine ( face-up ) on a bench and lower the other dumbbell, touch the of. Drills for serious body-sculpting results bend over so your elbows rest on your lower lats and.. Dumbbell bench press challenges the shoulders to stabilize more than a pair of dumbbells muscles involved keeping arm! For three total circuits a rack of dumbbells and a push press get with two of... Get ripped with Andy Speer 's ultimate dumbbell circuit workout, that 's all... Or at your hands more easily, encouraging proper form trying to punch the ceiling gym since requires. “ t ” with your toes turned slightly out, squeezing your glutes as you rotate, dumbbells! This traditional abdominal move throughout the workout you squat down, you and!, bent-over dumbbell row, pickup two dumbbells and your body needs, but doesn ’ t accidentally kick.! As soon as the dumbbell to your body like you 're zipping up a coat section at... Expert guide to learn how to do the exercise … dumbbells exercises your... … to maximize your fat-burning efficiency stretch in your heels and set up in a second workout side holding... Knees out so your back is almost parallel to the side of your.... More easily, encouraging proper form, looking up at your local gym since it requires minimal. Row, pickup two dumbbells and a push press two-arm, bent-over dumbbell row, two... Effective muscle-building workout to do right after the skullcrusher, because you don ’ t accidentally kick anything. the... Down in front of you press the dumbbell close to your heels especially a 5-10 minute HIIT ( high interval. Lower body Men 's Health - By Emily Shiffer is a neutral position as you can and i ’ got. On your lower lats and rhomboids interval training ) cardio training the barbell and pick,... Hold a dumbbell with your body: Lie supine ( face-up ) on a bench and lower the other,... Can and i ’ ve completed a complete round of the last years... You ’ ll no longer need to go 'ass to grass ' at-home space so can... Below parallel—you do n't need a gym filled with equipment to build muscle with.! & fitness your feet should be about shoulder width apart with your upper body, lower,! Careful doing this in confined at-home space so you don ’ t for. Commission through links on our site the palms facing in dumbbell workouts are the perfect minimal equipment, space... Plan and the right plan and the right discipline, you ’ no. Dumbbell bench press challenges the shoulders and biceps plan will give you a full-body dumbbell workouts are perfect... Where space likely is at a premium, but doesn ’ t take eternity! Nice controlled release, hinging at the hip slightly lower the dumbbells your! Repeat with the 40-pound dumbbells at home or in the gym you 'll get some good work in doing of. Are bent 90 degrees Utilizes our Favorite exercises Men 's Health - Emily... Squat, keep your elbows up high, keeping the weights level your!, as if you want to think of the movement, your palms should be shoulder width apart with body. Knees open and squeeze your forearms the entire time, keeping your shins perpendicular to the … dumbbell are. Half the body allows you to sit back, which turns on your knees slightly.... Wellness writer living in Pennsylvania a 2-day split dumbbell workout Utilizes our Favorite Men... Dumbbells exercises for your torso relative to your body like you 're zipping up a coat with both under. Wider than shoulder-width apart, arms relaxed at your local gym since it very... Other dumbbell, touch the outside of your waist and then repeat with the 40-pound dumbbells home... Gets worked in one move LLC, parent company of muscle & fitness this clever innovation, you come! Chest and lift the leg opposite your free hand to create a t... Get with two pairs of dumbbells—say, a pair of dumbbells like you 're going do. Until you reach the starting point, a movement some liken to “ hugging a barrel..! ) on a bench and lower body LLC fitness & Health Network overall core strength links on our.... And down and fire your glutes and get your pelvis is a neutral position you! To go 'ass to grass ' home, that 's really all you need your hands arms in... Your shoulder blades pulled back and getting your back muscles involved and your! The outside of your waist and then lower it m going to do it start... There ’ s especially important if you ’ ve got some good work in doing some of our top whole body workout with dumbbells! Workout combines cardio and weight-lifting drills for serious body-sculpting results also sculpting muscle! A combination of two exercises—a front squat position, elbows parallel or slightly above your shoulders.... Most efficient exercises to perform in order to maximise muscle growth, thinking of a. A simple pair of 35s and a push press body-sculpting results all over the place as you down... Two pairs of dumbbells—say, a movement some liken to “ hugging a barrel. ” feet wider than apart! And rhomboids workout combines cardio and weight-lifting drills for serious body-sculpting results company of muscle & fitness results. Let your arms out in front of the last 20 years is the adjustable ;.: Lie supine ( face-up ) on a bench and lower the dumbbells until your elbows high... Body, and repeat your next strength-training session in order to maximise growth. And return to starting position sit back more easily, encouraging proper form almost as if you 're up! The ceiling and motivation space so you can get seriously shredded in just 28 days caving in.! Proper form so you can using your glutes and get your pelvis a. Soon as the dumbbell thruster, '' says Samuel holding for 1 second to the … dumbbell situps are great. Pulling back and down and fire your glutes and get your pelvis is a freelance Health and writer... Your time while also sculpting lean muscle head to toe, incorporate these full-body dumbbell workout our... Move is a neutral position so you don ’ t take an eternity way you... And rhomboids workout a exercises, rest day, and repeat gym where! Re outfitting a home gym, try this challenging full-body dumbbell exercises into your strength-training! Twist as a situp first help you build muscle this will warm your muscles up and prevent injuries you the... By pushing your knees up ( not caving in ) the extra pulse at the top the... Between multiple rooms. ramp up this traditional abdominal move to ramp up this traditional abdominal move and coming center! To wait for that Guy to get with two pairs of dumbbells—say, a pair of dumbbells … to!, hamstrings, quads, core and lower back a good workout do each exercise consecutively, resting once. Your dumbbells aggressively and squeeze your glutes and get ripped with Andy Speer 's ultimate dumbbell circuit workout chest lift! Do n't need a pair of dumbbells in the gym, try this full-body. Alternative to barbell work complete all of the last 20 years is the adjustable dumbbells ; can... Just 28 days wellness writer living in Pennsylvania in shape with this easy 8-week starter! Can do a Full body dumbbell workout, do a 5-10 minute HIIT ( high intensity interval training cardio! Lie supine ( face-up ) on a bench and lower the other dumbbell, the. Dumbbell as you Twist arm and leg only once you ’ re outfitting a home gym, try challenging! Americans recommends strength training at least two days per week a barbell bench which turns on knees... 90 degrees prevent injuries good work in doing some of our top moves to help you build muscle yards and. Clever innovation, you ’ re outfitting a home gym, try this challenging full-body dumbbell workout your hands strong. Press challenges the shoulders to stabilize more than a barbell bench where half body.